Dealing with sleeplessness
‘‘I did not get enough sleep,’’ ‘‘I haven’t slept all night,’’ have become common statements for so many of us. Dealing with sleeplessness is not easy. Lack of sleep increases fatigue and amplifies any health issue we might be facing. We are prone to having nights without sleep because of the events that cause stress, anxiety or less opportunity to have a proper sleep schedule, jet lag, injury, other medical conditions, consumption of excessive caffeine, tobacco, alcohol and so on.
Sleeplessness or insomnia is a sleep disorder in which you have trouble falling asleep or staying asleep. This can be short -term (acute) that usually lasts for less than a month or long term (chronic) lasting at least three days a week for three months or more. An average adult sleeps about seven to nine hours a day.
Getting good sleep
Sleep is precious and the most important path to self-care. It keeps your heart healthy, reduces stress, regulates your body’s metabolism, reduces inflammation, improves memory, helps you heal, helps lose weight, makes you active and cheerful. It is very important to get a good night’s sleep. If you aren’t, it is important to address it on priority.
With lack of sleep, you may not feel refreshed in the mornings or find it difficult to focus or have impaired performance. You may also experience mood swings, irritability, daytime sleepiness and memory problems. Lack of sleep can have adverse effects on your health depending on your age and existing physical and mental health conditions. It can increase the risk of several medical conditions, mental health disorders and also shorten your life expectancy.
If you feel that you are dealing with sleeplessness, do not ignore it. Simple lifestyle changes can go a long way in getting a good night’s sleep and overcoming the condition.
- Set up sleep routines – sleeping and waking up at regular times each day
- Create a winding down ritual for an hour before you sleep and clear your head
- Turn off all the devices, take a relaxing bath, do breathing exercises or sleep meditation
- Adding natural scents that relaxes you or playing soothing music in the room could help
- Slow down or do nothing for a few minutes before you are in bed
- Do not watch TV, and avoid screen time completely at least for an hour before sleep
- Make sure there are no disturbances – lights, sounds, mobiles that can distract you
- Finish your meal 2-3 hours before you go to bed, and never go to bed hungry
- Walk or exercise during your day but at least 4 hours before you go to bed
- Limit or avoid intake of caffeine, tobacco, alcohol or any substances
- Be smart about what you eat and drink – (explore Mediterranean diet)
- Try not to nap during the day
If the sleeplessness has been occurring only for a few days and is not affecting your day-to-day performance, then there is no concern, just make simple changes that can get you back on track. However, if this does not help and lack of sleep continues to affect your day to-day life or symptoms seem to worsen, seek help. Get a diagnosis to check if there are any other underlying physical or mental health issues. Talk to a therapist/counsellor if you are dealing with depression, stress, anxiety, etc. Insomnia is a common problem and experts can help you with the condition with appropriate treatment, therapy or prescription medicines.